DE Upper – 8.1.11

Group 1: Me, Matt, Ant, Tired John
Group 2: Tom, Jody, Dr. Nick, Frank Rock

Warmup: Foot MFR, Toe Pulls, Pressups, Frog Squats, Halos, Indian Clubs – Natural, 2 2# Clubs-Prep+1-2

Bench Press (Bamboo Bar, pinky on the ring)
Bar + 16kg on minis + 20kg on average 1×5, 2×10

2-Board Press (El Gordo, thumb off smooth)
165×5
275×2
305×2
305xpinned
255×5
–I am proud of myself to not get greedy and go wider on the grip.

Pull-Ups / Band Pushdowns
BWx10
+16 on foot 4x+1BW, 3x+3BW
+28 on foot – nope

Purple x20, x13, x10

Armbar / 1-arm Swing
28kg 2×2/2
28kg 2×5/5

[youtube]http://www.youtube.com/watch?v=uuU4GojGdkE[/youtube]
  • August 1, 2011

Leave a Reply 2 comments

bkellylimerick@gmail.com Reply

Charlie,
Where can you get one of these bamboo bars you refer to in your posts?

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